3 Delicious Plant-Based Burgers to Make at Home
Meat diets are shown to increase the chances of cancer, diabetes and hormone imbalance, whereas plant-based diets help to give you more energy, look better, and feel better in every way! Hence, the demand for well-made meat alternatives is on a steep incline.
So today I’ve chosen 3 delicious ideas for you to try the next time you’re craving and want to eat at home or even entertain friends at a dinner party.
Sweet Potato and Black Bean Burger - Serves 6
- 1 Large Sweet Potato
- 2 400g cans black beans, rinsed and drained
- ½ cup quick-cooking oats
- ¼ cup chopped onion
- 1 tablespoon Dijon mustard
- 1 teaspoon ground cumin
- ¼ teaspoon freshly grated ginger
- ¼ teaspoon salt
- 1 pinch ground cinnamon
- Peel the sweet potato and place it in a large bowl, along with the black beans and mash them together using a fork or whisk. Add oats, mustard, onions, ginger, cumin, salt and cinnamon and mix thoroughly. Shape the mixture into patties and place them on the baking sheet.
- Bake them in the oven for around 8 minutes on either side, until they’re cooked through and crisp on the outside.
Beetroot Veggie Burger - Serves 10
- 2 ½ cooked, mashed sweet potatoes
- 3 tablespoons quinoa, cooked and cooled
- ¾ cup seed and nut mix
- 1 large golden beet, grated
- 1 red beet, grated
- ½ cup whole wheat flour
- ½ cup whole wheat breadcrumbs
- ¼ cup and 1 tablespoon and 1 teaspoons olive oil
- ½ red onion, minced
- ¼ cup and 1 tablespoon parsley, minced
- 3 tablespoons tamari
- 1 tablespoon sea salt
- 4 cloves garlic, minced
- ½ teaspoon red pepper flakes
- Preheat the oven to 175°C and grease a baking sheet.
- Put mashed sweet potatoes, beetroots, seed mix, quinoa, breadcrumbs, oil, cooked onions, parsley, garlic, and red pepper flakes in a large bowl and mix thoroughly.
- Divide and shape the mixture into 10 patties, then place them on the baking sheet.
- Bake in the oven until they turn golden brown, for around 10 minutes on each side.
The Ultimate All Rounder - Serves 8
- 1 (400g) can chickpeas, drained and mashed
- 8 fresh basil leaves, chopped
- ¼ cup oat bran
- ¼ cup quick-cooking oats
- 1 cup cooked brown rice
- 1 (14 ounce) package firm tofu
- ¼ cup and 1 tablespoon Korean barbeque sauce
- ½ teaspoon salt
- ½ teaspoon ground black pepper
- ¾ teaspoon garlic powder
- ¾ teaspoon dried sage
- 2 teaspoons vegetable oil
- Mix the mashed chickpeas with basil in a large bowl. Add oat bran, oats and cooked rice, and mix again. It will be dry for the moment.
- In another bowl, hand-mash the tofu to squeeze out as much liquid as possible. Drain the water and repeat until there’s hardly any moisture left, though a bit is fine. Add barbeque sauce and stir to coat the tofu.
- Add the tofu to the chickpea mix along with salt, pepper, garlic powder and sage. Mix thoroughly, then shape the mixture into patties.
- Fry them in a pan with hot oil for around 5 minutes on each side.
- Serve and enjoy while you sign up now!